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Friday, October 24 2014.

Friday, October 24 2014. Regular Class: i. Rowing Technique ii. Partner Mash Up / Stretch / Mobility iii. AMRAP 15: 15cal Row Half-Track Bear Crawl 15 HR Pushups Half-Track Walking Lunges 15 Strict Pullups GSP Body: i. 4 Rounds: KB/DB Thrusters Flutter Kicks Row 30/30/30sec. -----Rest 1min.----- ii. 3 Rounds: 20 Air Squats 20 Lunges 20 Jump Squats 20 Jumping Lunges [...]

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Published Oct 23, 2014
Thursday, October 23 2014.

It's just one of those days.. Get your sweat on! 4RFT: *4min. cap 9 Burpees 7 Hollow Rocks -----Rest 3min.----- For Time: *10min. cap 50 KBS 70/53 400m Run / 7 Laps 30 OTB Burpees 20 Squat Cleans 155/105 10 Mountain Climbers *Per side. -----Rest 4min.----- 3RFT: *8min. cap 50 DU / 125 Singles 15 Slamballs 40/30 -----Rest 3min.----- Tabata Plank Holds [...]

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Published Oct 22, 2014

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